Vegetable Gumbo Crock Pot

Dive into the rich and comforting flavors of this Vegetable Gumbo Crock Pot recipe, a plant-based twist on the classic Southern dish! Packed with hearty vegetables like okra, zucchini, and bell pepper, this gumbo is simmered to perfection in a savory tomato-based broth infused with smoked paprika, thyme, and a hint of cayenne for gentle heat. Slow-cooked in a crock pot, it’s an effortless yet flavor-packed meal that’s ideal for busy weeknights or meal prepping. Serve it over fluffy white or brown rice and garnish with fresh parsley for a satisfying, wholesome dish that’s vegan, gluten-free, and bursting with Southern-inspired goodness. Perfect for feeding a crowd or freezing leftovers for later, this vegetable gumbo is a must-try!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:240 mins

Total Time:260 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large (diced) yellow onion
• 1 large (diced) green bell pepper
• 2 stalks (diced) celery
• 3 minced garlic cloves
• 2 cups (fresh or frozen, sliced) okra
• 1 medium (diced) zucchini
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• 1 cup frozen corn
• 1 can (15 oz, rinsed and drained) red kidney beans
• 2 cups cooked white or brown rice
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 0.25 teaspoons ground cayenne pepper
• 2 tablespoons (chopped, for garnish) fresh parsley
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons black pepper

Directions

Step 1

Heat the olive oil in a skillet over medium heat. Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until the vegetables are softened.

Step 2

Add the minced garlic to the skillet and cook for an additional 1 minute, stirring constantly to prevent burning.

Step 3

Transfer the sautéed vegetables to the crock pot.

Step 4

Add the sliced okra, zucchini, can of diced tomatoes (including liquid), vegetable broth, tomato paste, frozen corn, and kidney beans to the crock pot.

Step 5

Stir in the smoked paprika, dried thyme, cayenne pepper, salt, and black pepper until well combined.

Step 6

Cover the crock pot with a lid and set it to cook on low for 6-8 hours or on high for 3-4 hours.

Step 7

About 10 minutes before serving, prepare the cooked rice if you haven't done so already.

Step 8

Taste the gumbo and adjust seasonings as needed, adding more salt or spices if desired.

Step 9

Serve the gumbo hot over a scoop of cooked rice and garnish with freshly chopped parsley. Enjoy!

Nutrition Facts

Serving size	(3235.2g)

Amount per serving	% Daily Value*
Calories	1977.8

Total Fat 44.3g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 8586.5mg	0%
Total Carbohydrate 359.7g	0%
Dietary Fiber 65.4g	0%
Total Sugars 69.9g
Protein 68.5g	0%

Vitamin D 0IU	0%
Calcium 967.8mg	0%
Iron 25.2mg	0%
Potassium 6694.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.9%

Protein: 13.0%

Carbs: 68.1%